10. November 2021
Nov
10
WOD – 20YYMMDD
Warm-up
Warm-up
For 9 min
– 15 Russian Swings -> American KB Swings
– 8 Hang KB Snatch e/s
– 5 KB Strict Press e/s
– 10 Russian KB Twists e/s
– 15 Russian Swings -> American KB Swings
– 8 Hang KB Snatch e/s
– 5 KB Strict Press e/s
– 10 Russian KB Twists e/s
Mobility
Strength
3 rounds
– 10 Single Arm KB Split Stance Swing e/s
– 10 KB Split Snatch e/s
– 10 KB Halo e/d
– 10 Single Arm KB Split Stance Swing e/s
– 10 KB Split Snatch e/s
– 10 KB Halo e/d
Workout
Metcon (Time)
5 rounds
– 20 TTB
– 20 Dual KB Deadlift @2×20/28 kg
– 20 m Dual KB Farmers Carry @2×20/28 kg
– 20 TTB
– 20 Dual KB Deadlift @2×20/28 kg
– 20 m Dual KB Farmers Carry @2×20/28 kg
Time Cap: 15 min
Score: Time. Add missing reps (meters) as seconds to the time cap.
– 10 Walking Forward Folds e/s